Warm Up

1K row/ 800 m run

Skill Work

Toe to Bar skill work (15 min)
ATHLETE A: 6×3 strict knee to chest then foot to bar, lower yourself as slow as possible 3- sec rest btw sets
ATHLETE B: 5 kipping t2b + 3 kipping t2b with as slow as possible eccentric phase. 4-5 sets
ATHLETE C: Kip + knee to chest
ATHLETE D: Scaled dragon fly (can break at hips on the way down)


30 min AMRAP:
In teams of two
300 row cals
300 air squats
300 alternating DB snatch (55/35)
300 overhead walking lunges w/ med ball (20/14)